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How do I incorporate body weight exercises into power training?

Body weight exercises, particularly power exercises for the lower extremity, are very easy to add into your power workouts. Example bodyweight exercises that can be used include squat jumps, butt kicks, power step ups, and box jumps. These exercises are easy to perform in any environment, but it is important that one develops ample amounts of stability and strength before incorporating these exercises into your program.

Power training focuses on speed or direction changes in movement throughout a full range of motion. It is explosive, maximal acceleration from start to finish. You can easily incorporate body weight exercises into your workout. In this stage of training you are using a weight 30-45% of your one rep max for each muscle group or 10% of you body weight. So plyometric pushups, pull-ups, jump squats, lunges, ice skater, etc are great power exercises or super setting between a strength and body weight exercises as long as your tempo is x-x-x (just as fast as you can do your reps).

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.